Are you feeling stuck on your weight-loss journey despite countless diets and exercise routines? It’s not just about calories in vs. calories out; there are many other dimensions often overlooked, one of them is: NUTRITION. In today’s world, especially in Western and modern economies, many of us are overfed yet undernourished. This nutritional gap is why some are surprised when they start eating more on one of our weight-loss programs and still see results. These results are achieved via nutrient-rich food that trigger weight-loss.
If your body lacks certain key nutrients, it might not even begin the weight-loss process, much less sustain it. These essential nutrients play critical roles in the functioning of our organs, cells, and metabolism.
So, when we say “eat to lose weight,” we’re talking about consuming foods rich in the nutrients your body craves. This includes high-quality, raw, unprocessed foods—think organic and locally sourced to avoid pesticides and additives.
A crucial aspect to consider with each meal is the balance of PFF (Protein, FAT, and Fiber). Ensuring each meal complies with the PFF standard helps prevent sugar spikes and crashes. We cover all of this and more in our masterclasses and coaching programs, but if you want to start your learning for FREE, checkout our 3 part weight-loss video training, it’s a great way to get you moving towards your objective.
Featured Recipe: LOSE WEIGHT WITH ROASTED VEGETABLE GRAIN-FREE CRUMBLE WITH CASHEW BECHAMEL
This grain-free savory crumble is not just a treat for your taste buds but a nutrient-rich meal that supports your weight loss and detox journey. It combines the slow-releasing carbs from root vegetables with a dairy-free cashew béchamel and a crunchy, spiced seed & nut topping. Serves 6 to 8.
Roasted root vegetables:
- 1,2 Kg Root vegetables (Carrots, Beetroots, Parsnips – 400g each for instance)
- 3 Onions (red and yellow would be great)
- 3 Garlic cloves, crushed
- 3 tbsp Olive oil or Ghee (grass-fed), melted
- 1 tsp Each: ground coriander, cumin seeds
- A pinch of sea salt and black pepper
- 20g Fresh herbs such as coriander and parsley, finely chopped
Spiced seed & nut crumble:
- 100 g Sesame seeds (ideally half black and half white)
- 250 g Ground nuts (almonds, pecan, walnut or a mix)
- ½ tsp Sea salt
- 1 tsp Ground ginger (optional: + 1/4tsp cardamom)
- 1 tbsp Nutritional yeast
- 2-3 tbsp EVCP olive oil
- 2 tbsp Filtered water
Creamy cashew béchamel:
- 30g EVCP Coconut oil
- 50g Chickpea or garam flour
- 1tsp Dijon mustard (heaped)
- 500ml Cashew milk (ideally homemade)
- 3 tbsp Nutritional yeast flakes
- ½ tsp Ground nutmeg (more if you love it like me!)
- Sea salt and black pepper to taste
Preparation:
- 1. Preheat the oven to 170°C.
- 2. Prepare the vegetables
- Peel and cut all vegetables lengthways into bite-sizes (about the same thickness)
- On a large baking tray, mix up the vegetables with the garlic, oil, spices and a generous amount of salt and black pepper.
- Roast for 40-50 mins checking halfway through. They are ready when a skewer inserts easily into the centre of the vegetables.
- Remove from the oven, adjust the seasoning while still warm, and set aside.
- Finish off the vegetables by adding the freshly chopped herbs.
- 3. For the crumble,
- Combine the sesame seeds, ground pecans, ground almonds, salt, ginger, nutritional yeast, oil and water in a food processor and blitz until the mix looks like sticky breadcrumbs.
- Crumble the mix over a parchment lined baking sheet
- Bake in the same oven as the vegetables for about 10–15 minutes or until golden brown. Leave to cool.
- 4. To make the béchamel
- Melt the coconut oil in a small saucepan. Add the flour and whisk vigorously.
- Add the mustard and gradually add the milk, stirring constantly with a whisk until smooth. The sauce should start to thicken and look smooth.
- Stir in the yeast flakes and nutmeg. Taste and season as necessary.
- When you’re ready to serve your crumble, use a deep glass dish and start by layering all the roasted vegetables, cover by a layer of béchamel then top a layer of seed & nut crumble.
- Serve with salad or steamed green vegetables.
Notes:
- To make a homemade creamy cashew milk (500ml), you will need 100g of raw cashew, 400ml of filtered water and a pinch of salt. Soak the cashews for 3 to 4 hours in water, drain then rinse them before you blend them with the filtered water and some salt until the nuts are well ground (about 1 minute on high speed). This milk doesn’t require any straining.
- The béchamel can be made in advance, but it will thicken as it cools. To loosen it again, return to the heat and add some extra cashew milk.
- This crumble can be served cold or warm and will keep in the fridge for 3 days.
Allergy Advice: mustard, sesame seeds, and nuts.
Developing Healthy Meals Plans: The Nutritional Benefits of Each Ingredient in the Recipe
Why are these ingredients nutrient-rich for weight-loss? Let’s explore the nutritional science behind each ingredient in the Roasted Vegetable grain-free Crumble with Cashew Béchamel and how they contribute to our body’s health and detoxification process:
Root Vegetables (Carrots, Beetroots, Parsnips): These are packed with healthy carbohydrates, fiber, vitamins, minerals and phytonutrient. Carrots are rich in beta-carotene, beetroots have nitrates and folate, and parsnips offer a good dose of vitamin C. Together, they support liver health, improve blood flow, and aid in flushing out toxins.
Onions and Garlic: Both contain sulfur compounds that help the liver detoxify the body. They’re also packed with antioxidants that fight inflammation and bolster the immune system.
Olive Oil/Coconut Oil: Both are healthy fats that can aid in absorbing fat-soluble vitamins. Olive oil is rich in oleic acid and polyphenols, while coconut oil contains medium-chain triglycerides (MCTs) that can help boost metabolism and support weight management.
And even the seeds and nuts play a role?
Sesame Seeds: High in calcium and magnesium, sesame seeds can support bone health and help with stress management. Their high antioxidant content also contributes to overall cellular health.
Nuts (Almonds, Pecan, Walnut): These nuts are not only a great source of protein and healthy fats but also contain vitamins, minerals, and fiber that support heart health, reduce inflammation, and maintain healthy metabolism.
Nutritional Yeast: A fantastic source of B-vitamins, especially B12, which is crucial for energy production and nervous system health. It’s also known for its role in supporting the immune system.
Spices (Ginger, Nutmeg, Cardamom): These spices are rich in antioxidants and have anti-inflammatory properties. Ginger supports digestion and can help with nausea, while nutmeg and cardamom offer digestive aid and detox benefits.
Cashew Milk: Homemade cashew milk is a dairy-free alternative rich in vitamins E and K, as well as minerals like magnesium and zinc, essential for skin health, immune function, and bone strength.
Chickpea Flour: A gluten-free alternative to regular flour, chickpea flour is high in protein and fiber, supporting steady blood sugar levels and healthy digestion.
Dijon Mustard: Adds flavor and contains selenium, known for its antioxidant properties, and turmeric, known for its anti-inflammatory benefits.
Why This Matters for Weight Loss?
In the quest to lose weight, ensuring your body has the right nutrients is as crucial as any workout plan. An imbalance or deficiency can lead to unexpected roadblocks in your weight loss journey. The truth is, when our bodies are nutrient-deficient or overloaded with the wrong kinds of foods, they can’t efficiently burn fat or manage weight. This is where the power of a nutrient-rich diet comes into play, offering a sustainable path to weight loss that goes beyond calorie deficit or calorie counting. A true nutrient-rich weight loss!
This recipe, and others like it, underscore the importance of focusing on food quality and nutrient density for weight loss. By filling our plates with a balance of proteins, healthy fats, and fiber, we can avoid the spikes and crashes in blood sugar that often lead to cravings and overeating. Moreover, choosing foods that are rich in vitamins, minerals, and antioxidants can help combat inflammation, which is often linked to weight gain and obesity.
So, when we talk about eating to lose weight, we’re really talking about nourishing your body with the right foods to support its natural ability to function optimally. This approach not only aids in achieving and maintaining a healthy weight but also promotes overall health and well-being. If you liked this recipe, check out our anti-inflammatory strawberry pudding, Sellou: a nutrient dense Moroccan delight, roasted vegetable crumble, and detox grain-free spicy stir fry for further inspirations.
As we move forward, let’s remember that weight loss is not just about reducing the numbers on the scale but about fostering a healthy relationship with food that prioritizes nourishment and balance. Let this Roasted Vegetable {grain-free} Crumble with Cashew Béchamel serve as inspiration for your meals, a reminder that the path to weight loss is delicious, nourishing, and, most importantly, sustainable.
Continue Learning
If you’re ready to tackle weight loss with a new perspective, MyAuthentikSpoon is here to guide you. Our AUTHENTIK WEIGHT-LOSS and AUTHENTIK DETOX coaching programs are designed to support your body’s detoxification, paving the way for effective weight management. Join us and discover how DETOX can help you break through your weight loss plateau.
Additionally, we invite you to book a free private consultation with our dedicated naturopathic chef. This one-on-one session is an excellent opportunity to have all your questions answered and to learn how to incorporate the right WEIGHT-LOSS strategies into your lifestyle effectively. I hope you will enjoy this delicious, detox-friendly avocado salad & spread addition to your culinary repertoire, and join us on a journey to wellness that’s both satisfying and scientifically sound. For more details, tips, and to join our community discussions, visit our website and explore.
